Girlawhirl hears it time and time again: eat at least five servings of fruits and vegetables a day. Some studies show that five is a rather skimpy number, they push for seven or nine daily servings to ensure that she’s getting enough fiber, vitamins and phytonutrients only found in plants. But a recent study from the Medical University of South Carolina showed that only 26% of Americans are getting their five a day…

And even worse, the number of fruit and veggie eaters has decreased substantially in the past 18 years. The study, headed by Dr. Dana King, actually compared two long-range studies of healthy habits – the first from 1988 to 1994, and the second from 2001 to 2006. The comparisons showed that the number of people who ate five fruits or vegetables a day decreased from 42% to 26%.

The bad news was compounded when other habits were examined. Only 43% of us are exercising 12 times a month or more (that’s down from 53%). Moderate alcohol use has increased 11% and 36% of adults between 40 and 74 have a body mass index greater than 30 (up from 28%). The only bit of good news? We’re not smoking more. Smokers hold steady at 26%.

Just by virtue of the fact that she eats a big salad for lunch almost every day, Girlawhirl comes close to eating more than her five a day required fruits and veggies. But it’s hard to make it on days that she doesn’t eat that salad for lunch. She asked nutritional consultant Melissa Spiesman for some suggestions to make sure she doesn’t come up short:

Surprised by the findings, since there’s widespread talk of eating healthier, eating local and the emergence of farmers’ markets in every town, Melissa recognizes that our lives are getting busier and convenience is king – which always leads her back to the fact that preparation is key. So Girlawhirl won’t get bored with her same old salad options, Melissa suggests that she experiment with different fruits and veggies and different preparation methods. Some hints:

–Have washed cut fruit and vegetables on hand – buy them pre-cut if it’s easier – and snack on these when deciding what to make for dinner or sitting down to watch television.

–Replace the office candy dish with a bowl of fresh or dried fruit.

–Use vegetables in omelets and add more vegetables to lunchtime sandwiches.

–When eating in restaurants, consider the vegetarian option – restaurants are using exciting sauces and different preparation methods to make vegetarian options more enjoyable. She should also order a side dish of double vegetables instead of potatoes or pasta.

–Girlawhirl does look for ways to use pureed fruits to sweeten and moisten her baked goods, but Melissa also suggests perusing her cookbooks for sauces and stews that call for whole fruits.

Melissa Spiesman, CHHC received her professional training at The Institute for Integrative Nutrition in New York City. The American Association of Drugless Practitioners has certified her as a Certified Holistic Health Counselor. In her private practice, she regularly counsels individuals and groups on a variety of health and nutrition issues, including: cravings, weight loss and management, healthy food preparation, coping with stress, and having more energy. Find out more at nutritionforyourlife.com.

The information dispensed on girlawhirl.com is not intended to be diagnostic or prescriptive. Always check with a physician or health care professional before embarking on lifestyle changes.

Have a question for Melissa? Ask her here.

From our friends at Girlawhirl